Tag Archives: fitness

The Holiday Season is all about excess. From Thanksgiving to New Years, celebration can take the form of a whirlwind, sweeping Americans into an exhausting funnel of food, alcohol and spending. Although it can be a joyous time, it is easy to get overwhelmed. Between trying to find and afford the perfect gifts, fighting through crowds of shoppers, and socializing at numerous holiday parties, finding time for your health and peace of mind are often last on the list. Unfortunately, stress, lack of sleep, and poor diet are some of the top enemies of the immune system. To stay centered, it is so important to take a little time for yourself. If you are finding yourself depleted, exhausted, or just a little off in the wake of celebration, read on. Here are some easy ways to boost your immune system, relax your mind and body, detox from too many treats, and find some of that “peace on earth”.

1.Yoga

Though historians are unsure exactly when Yoga originated, they know that it started in India, at least 5,000 years ago. It is now considered a form of alternative medicine and consists of stretching, meditation, balanced poses, and breathing excersizes. The goal of Yoga is to bring peace to your mind and body, helping to manage stress and anxiety. The practice is all about the link between mind and body, and how the state of one affects the other. The key is balance. Yoga varies in style and intensity. Certain Yoga practices facilitate extreme flexibility and physical strength. Beginners will likely benefit from Hatha Yoga, which is one of the most common forms. This form has a slower pace and gentler movements.

A study published in Applied Psychophysiology and Biofeedback found yoga helped relieve chronic insomnia
“A number of studies have shown that yoga can help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being.” From the Mayo Clinic.

2.Meditation-

There is a vast amount of research on the benefits of meditation when it comes to mental health. It is a common misinterpretation that meditation is simply relaxation. While mediation does involve ceasing to exert unnecessary effort, it is also about mindfulness. The goal is to empty the mind, and by doing so, you let go of stress and become more aware of reality, truth, and your own existence.

“Mindfulness helps the stress-sufferer to recognize unhelpful patterns of thought that give rise to the stress response, and also involves the active cultivation of positive mental states such as kindness, compassion, patience, and energy. “Wild Mind Buddhist Mediation”

3.Sleep

Studies have shown that lack of sleep will affect your immune system. People are more likely to get sick when exposed to a virus when they don’t get enough sleep. Recovering from sickness also takes longer. Lack of sleep spikes your body’s production of the stress hormone cortisone, which can lead to weight gain. Another study found that moderate sleep deprivation impairs your cognitive performance to the same level as being intoxicated.

“During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. ” Mayo Clinic

4.Tea

Black and Green teas both contain L-theanine, an amino acid which strengthens gamma delta T cells and increases those cells ability to fight infection. L-theanine also promotes relaxation and well-being by increasing the release of neurotransmitters in the brain. Tea also helps fight free radicals because it is high in ORAC ( oxygen absorbance capacity). Damage from free radicals can result in cancer, heart disease and neurological degeneration.

White Sage, Red Raspberry, Mugwort, Echinacea are all known for their healing properties and have been used for centuries to fight illness.

Here is an excellent recipe for an immune boosting tea you can make at home. This drink is also great for alkalizing the body with lemon, and boosting metabolism with turmeric, cinnamon and cayenne.

5.Green Smoothies

Green Smoothies are trendy, but their positive impact on health and easy, D.I.Y. nature have caused them to spread from the world of “hippie stuff” and into the focus of mainstream health, where they have stayed for well over a decade. Smoothies are a quick way to get in all your fruits and veggie servings at once, and they pack a powerful punch of nutrition. Regular consumption of green smoothies will make your body and mind feel better in no time.

Benefits
-Clean, glowing skin
-Decreased inflammation (which can be helpful in alleviating joint pain and stiffness
-Improved energy and mood
-A healthy immune system that will keep you from getting sick
-Increased Focus and mental clarity